The Power of a Morning Routine

Thanks to all the aesthetically pleasing “A Day in My Life” videos that flood our screens, the thought of creating a morning routine can seem intimidating. How does one find time to train for a marathon, make the perfect matcha latte, cook a full protein-filled breakfast, and journal the most poetic prose of their manifestations all before 9 a.m.?

If you are that person who can conquer a million things as the sun rises, more power to you. But for those who feel even more stressed at the thought of exerting 50% of the energy required to accomplish all of the above, don’t write off morning routines just yet. In fact, it’s better for your mental and physical health to have one than not, even if it’s super small and simple.

“Our days are packed with high volume from external pressures (boss, deadlines, social obligations). A morning routine may be intriguing for some as a way to reclaim a piece of their day just for themselves,” says Shannon O’Neill, PhD, licensed psychologist and assistant professor of psychiatry at Mount Sinai. At its core, a morning routine sets the tone: it is a simple way for you to foster a sense of accomplishment at the beginning of your day, O’Neill says. And who wouldn’t want that?

The Science Behind Creating Routines

According to O’Neill, having a morning routine is shown to reduce indecisiveness, provide stability, and bring a sense of calmness. “Being intentional in the morning can assist in laying the foundation for the rest of the day, especially for those struggling with sleep, depression, and anxiety,” she explains. “People often seek treatment when their life feels chaotic and out of control. A morning routine can be an anchor, which regulates their emotions, sets the stage for a day of intentional wellness, and provides a sense of personal agency.”

Thea Gallagher, PsyD, clinical associate professor of psychiatry at NYU Langone Health, agrees and adds that research shows that getting early morning light (whether it’s natural light from outside or through a Hatch-like device to simulate a sunrise) can help get you started on your day. Movement in the morning is also proven to help stimulate the mind so you can easily stick to your goals. If you struggle with sleep problems, she says having a set time for your alarm clock is proven to help you reset and get more restful and restorative sleep.

How to Create a Morning Routine (That Actually Works)

Regardless of what kind of morning habit you choose (more on that later), the main thing to focus on is creating something that’s doable. While Gallagher says you’ll want to start by picking a morning wake time, you have to consider a time that you’re able to stick to. For example, if you want to wake up earlier than your normal wake-up time of 8:30 am, but you’re not someone who is realistically going to wake up at 5:45 am, then don’t set that drastic a time jump as your goal right away, she says. Instead, start gradually. Push back your time by 15 minutes, then 30 minutes, etc., and slowly make your way to your ideal time. “I don’t think there’s some sort of magical time in the morning (unless we find out [through] research in the future),” she says. “You have to do what works for you and your lifestyle.”

Next, pick a habit that will enhance your life in a way that you’ll look forward to. Whether that means journaling or booking that early morning Pilates class, she says these healthy habits should make you feel good and reinforce themselves the more you do them.